Hello guys, I've been training for a little under a year (training seriously)

I have made great gains for a 17 year old, My bench is at 175, squat 205, and dead at 315.

I recently posted in here my work out plan, i love to lift heavy (7x2, 3x3, 12x1)HOWEVER, i feel that I'm not making muscle (hypertrophy gains) the " Aesthetics" which my goal is to get bigger and stronger, i am eating at caloric surplus.

Bottom line what rep and set scheme should i be using for those goals?

At 17, the answer is to keep getting stronger and eat enough to grow. Your genetics and hormonal state will determine how fast you grow. You can fiddle around with different rep ranges but the difference will be small. It's more important to be consistent and keep doing workouts you continue with. Get some variety so you change the stimulus slightly every month or two.

_________________Stu Ward_________________Let thy food be thy medicine, and thy medicine be thy food.~HippocratesStrength is the adaptation that leads to all other adaptations that you really care about - Charles Staley_________________Thanks TimD

Like doing Stronglifts 5x5? As long as you eat enough, yes... There are several ways to produce hypertrophy...Lifting heavy within the 5 rep range is one way. Lifting in the 6 - 12 rep range will work too, when the workload is high enough...

I would follow stuwards advice... follow a good beginners programme as long as you can use linear progression, then switch to an intermediate programme suiting your goals. Eat enough, sleep enough, be consistant, be patient, work hard... like i read somewhere: train, eat, sleep, repeat...

Like doing Stronglifts 5x5? As long as you eat enough, yes... There are several ways to produce hypertrophy...Lifting heavy within the 5 rep range is one way. Lifting in the 6 - 12 rep range will work too, when the workload is high enough...

Perhaps the following link will help you a little bit in understanding some principles:

I would follow stuwards advice... follow a good beginners programme as long as you can use linear progression, then switch to an intermediate programme suiting your goals. Eat enough, sleep enough, be consistant, be patient, work hard... like i read somewhere: train, eat, sleep, repeat...

Im not doing strong lifts, in my other threat i posted my regimen, (sorry should've included that in here) okay so hypertrophy will come in if I'm lifting heavy 5x5 all my assistance work it in the 6-12 rep range.

You'll get bigger if you eat and lift. You'll get bigger quicker if you lift in the high rep range. You'll get stronger quicker in the low rep range. Both will make you stronger. Both will make you bigger. Go with what you primary goal is

You'll get bigger if you eat and lift. You'll get bigger quicker if you lift in the high rep range. You'll get stronger quicker in the low rep range. Both will make you stronger. Both will make you bigger. Go with what you primary goal is

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